ACTIVE NUTRITION FOR SOCCER Soccer requires a balance of endurance, speed, strength, agility and mental toughness. From conditioning at practice to high-intensity matches on the field, proper nutrition for all levels of training is key to performance.
KEEL Y
MEET KEELY WACHS An ex-collegiate soccer player, full-time dad and Clif Bar & Company employee. He trains an average of five hours per week and strives to compete recreationally in the sport and remain active with his kids.
Performance Priorities: Fueling Basics Carbohydrate
Protein
Hydration
Carbohydrate is one of
High-quality protein foods contain the
Between the start of a match and
the most important fuel sources for a
necessary nutrients to encourage muscle
half-time, opportunities to hydrate are
soccer player. It is needed before (to be
growth and repair following a practice
limited. Dehydration may negatively
stored in the muscles as glycogen to
or match.
impact a soccer player’s endurance,
provide fuel to working muscles),
• In addition to carbohydrate, ensure
speed and skill.
during (for immediate energy needs),
your post-exercise snack or meal
and after exercise (to replenish used
includes protein.
muscle glycogen). • One to two hours before practice or a game, eat a small snack that is rich in carbohydrate like a banana or sports bar. Aim for 15-30 grams. • Half-time is the perfect time to refuel your body with carbohydrate. For practice or games lasting longer than
• Don’t overdo it! Most athletes require 15-25 grams of protein within an hour after activity. o Greek yogurt with 1 oz almonds = 22 g o Turkey sandwich = 25 g o 16-oz bottle of chocolate milk = 16 g o 2 hard-boiled eggs = 12 g o CLIF® Builder’s Bar = 20 g
one hour, aim for 15-30 grams of easily digestible carbohydrate (like a sports drink/gel/chew or orange slices) per hour.
“One of my biggest challenges is balancing my nutrition needs on high-intensity days. On these days, I try to eat nutritious, wholesome, carbohydrates and lean protein at every meal.” – KEELY
Want a game day nutrition plan?
• Most soccer athletes require 13 to 27 ounces of fluid per hour (about 20-40 ounces per 90-minute soccer match). • Plan to hydrate with half of your fluids before the match and the rest at halftime as a visual reminder of how much to drink.
DID YOU KNOW? Soccer players typically
RUN 5-8 MILES during a match. While players sprint to make a play, most of this distance is covered at slower speeds.1,2
Work with a registered dietitian to use the Active Nutrition Guide at www.clifbar.com/activenutritionguide to develop a personalized game day nutrition plan. I deas and suggestions are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this resource are not intended to make health or nutrition claims about Clif Bar & Company products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.